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re: Workout Routine Question
Posted on 2/10/17 at 10:44 am to SidGor
Posted on 2/10/17 at 10:44 am to SidGor
The best routine is one that you like well enough to do consistently. No program will be effective if you're not using it. Yes, low weight high rep can work. If you want to go that route consider bodyweight exercises. Plenty of resources on youtube for that.
1
Posted on 2/10/17 at 10:48 am to SidGor
quote:
After lurking for a while I've seen the fitness knowledge base here and need your input.
In a nutshell, been in a fitness sabbatical and trying to climb out the hole. Primary focus is to lose fat, I'm okay with overall strength and build for now, just really need to cut about 20-30 pounds of fat.
I have a fairly wide ranging background in fitness/lifting which is actually making it hard focusing on one consistent routine, paralysis by analysis. It's seriously like some mental problem.
Lifting - tried Leangains a few years back for a while and liked it but, 1) not sure if it's exactly what I need for right now, i.e. Primary focus cutting fat, 2) it's pretty hard to stay on track with the lifting and eating requirements/restrictions with my schedule. Maybe 5x5?
Any love for low weight high rep routines?
Running - HIIT or sprint intervals or not?
Programs - referring to those routines by Horton, Harper, etc. They look like a good thing for cardio obviously and overall fitness, more multidimensional than just running.
Diet - I've got to figure this out. I don't frequently eat shite (fried or big pasta) or even that much, volume or frequency, but somethings clearly not working.
So, would some kind of combination of routines be best or better to focus more or less on one thing? Thanks in advance, you guys rock.
quit looking for a program ... change your diet to more veggies/lean proteins and fewer processed foods, and exercise more ... make the changes permanent ...
Posted on 2/10/17 at 10:48 am to Jim Rockford
I think after reading the responses so far not one thing works universally. Find what's best for you and enjoy the process.
Posted on 2/10/17 at 11:14 am to DeafJam73
quote:
Where did you gain your nutrition knowledge?
Lyle McDonald and Martin Berkhan
Posted on 2/10/17 at 11:22 am to MLSter
quote:
my goal was to lose some fat just to get more toned.
Lose fat is fine. But you are wasting your time if you just want to get "toned". When I hear someone say they want to get toned all I hear is "I want to half arse it in the gym". There is no such thing as getting "toned". You either make progress or you dont.
Lifting weights won't make you look like the Incredible Hulk. I sure didn't look like one after 4 years of high level college football weight training and nutrition. Alan Thrall has a great video mocking people who just want to get "toned", as he exaggerates and shows someone lifting a weight one time and all of a sudden looking like Lou Ferrigno.
50% effort gives you 50% results. For the best results when it comes to losing weight, being in shape and body composition you have to go 100% in the gym and have a good routine that you actually adhere to. I have been going to my gym for 18 months now and I know the regulars who are there to be serious and those who are there just to be "toned". The "toned" crowd looks no different than they did when I started going. Same frame, same build, same composition, same skinny fat/beer belly, no gains as they still do the same stupid lifts with the same exact weights they were doing 18 months ago
Martin Berkhan has an article on this called frickarounditis. Great read.
Posted on 2/10/17 at 11:27 am to MLSter
Need to eat more fats to curb the hunger. Just asking, do you always do I.F. or do you cycle?
Posted on 2/10/17 at 11:28 am to SidGor
Cut your sugars. Do what you enjoy working out. You'll never stick with it if you dread it every time. Just make sure to get your heart rate up however you chose to exercise.
Posted on 2/10/17 at 11:35 am to goldennugget
LINK
This used to be me. I only cared about being "toned" and would put in token effort at the gym, just enough to not feel guilty about it, as well as a shitty diet. I still ended up becoming a skinny fat loser and losing all my strength gains I got in college anyway
Reading this article is what turned it all around for me. If I never read it I'd still probably be a skinny fat loser with a crappy diet and think everything is fine because I don't look like the mom from Gilbert Grape.
quote:
frickarounditis is a behavioral disorder characterized by a mediocre physique and complete lack of progress, despite significant amounts of time spent in the gym.
frickarounditis most commonly manifests itself as an intense preoccupation with crunches, curls, cable movements, belts, gloves, balance boards, Swiss Balls and Tyler Durden. Fear of squats and deadlifts is another distinguishing trait. Physical exertion is either completely lacking or misapplied (towards questionable or unproductive training practices).
This used to be me. I only cared about being "toned" and would put in token effort at the gym, just enough to not feel guilty about it, as well as a shitty diet. I still ended up becoming a skinny fat loser and losing all my strength gains I got in college anyway
Reading this article is what turned it all around for me. If I never read it I'd still probably be a skinny fat loser with a crappy diet and think everything is fine because I don't look like the mom from Gilbert Grape.
Posted on 2/10/17 at 11:37 am to Smokezilla82
I'm only 8 days in and it's all IF. But it fits my schedule because I don't really have time to prepare a breakfast.
All I've eat the last week has been eggs, bacon, some sausage, steaks, tons of butter and broccoli/asparagus.
The mornings are the hardest but I may start doing some bulletproof coffee style thing where I add butter and oil to coffee
My things with diet is, does it get easier and will the cravings leave after a couple more weeks
Golden nugget- I get what you are saying, my thing is im not trying to get stronger. I like where I'm at strength wise just have a layer of fat that'd I'd like to get rid of. I'll read the articles you mentioned but maybe the truth is I need to do more to help burn the fat.
All I've eat the last week has been eggs, bacon, some sausage, steaks, tons of butter and broccoli/asparagus.
The mornings are the hardest but I may start doing some bulletproof coffee style thing where I add butter and oil to coffee
My things with diet is, does it get easier and will the cravings leave after a couple more weeks
Golden nugget- I get what you are saying, my thing is im not trying to get stronger. I like where I'm at strength wise just have a layer of fat that'd I'd like to get rid of. I'll read the articles you mentioned but maybe the truth is I need to do more to help burn the fat.
Posted on 2/10/17 at 11:50 am to MLSter
Yes...the hunger and cravings will go away. After a few weeks, the body will adapt and will start using fat for fuel instead of glucose. I have heard that running sprints a few days a week will help the body adapt faster. Drinking plenty of water and getting adequate sodium is important. I like to add heavy whipping cream to my coffee in the mornings when I don't have time for breakfast.
Posted on 2/10/17 at 11:52 am to MLSter
quote:
Golden nugget- I get what you are saying, my thing is im not trying to get stronger. I like where I'm at strength wise just have a layer of fat that'd I'd like to get rid of. I'll read the articles you mentioned but maybe the truth is I need to do more to help burn the fat.
From my experience, the two go hand in hand. Solid effort at the gym(both weights and HIIT cardio) go a long way toward increasing your progress on losing fat.
After I was done with college football I hated lifting. Hence why I hardly did it at all and any lifting I did do was token lifting to alleviate my guilt of being lazy more than anything. It's no wonder I hated it, because I didn't take it seriously or value it and it was all token. I'd look for any and every excuse not to lift. Once I started to take it seriously, I began to enjoy it. Now I will miss going to the gym for nothing. Because when you actually make real progress it becomes important to you.
The same guy who wrote frickarounditis also has an article called "Why does breakfast make me hungry?". Google it, it'd another good read.
Basically the easiest way to IF is to skip breakfast and start your feeding window at noon. My window is usually from 6am-2pm, but that's because I Lift at 5am and you want to have your largest meal right after a workout.
Posted on 2/10/17 at 11:53 am to goldennugget
I think an IF would be a crucial component of whatever I do because I'm not much of a breakfast person anyway.
Posted on 2/10/17 at 11:56 am to SidGor
I do stronglifts 5x5. There is an app on your phone. I only eat from noon to 8. I need to find a soccer league I can play with.
Posted on 2/10/17 at 12:00 pm to SidGor
If you want to burn 20 pound of fat, keep your calories where they should be for your size and activity level and add 60 minutes of aerobic exercise 6 days a week. You lose 10 pounds fast and the rest over 2-3 more weeks, especially if your are continuing with your weight training.
Posted on 2/10/17 at 8:49 pm to goldennugget
Golden you should stop giving advice and shut up about your "facts" about low carb diets considering your "facts" are wrong. Many people use low carb diets while getting stronger. Stop reading bs from one side and believing it. Low carb isn't for everyone and it's not what I recommend, lean gains isn't the end all be all either.
And would you please stfu about Keto being useless below 15%. If that was the case then how come so many bodybuilders use it for shows successfully?
Op go to iifym and do that diet. Go one the f&d board and click in the putthaforkdown thread and click the greyskull link in the first post and do that program and add the burpees.
And would you please stfu about Keto being useless below 15%. If that was the case then how come so many bodybuilders use it for shows successfully?
Op go to iifym and do that diet. Go one the f&d board and click in the putthaforkdown thread and click the greyskull link in the first post and do that program and add the burpees.
Posted on 2/10/17 at 9:04 pm to goldennugget
quote:
Workout Routine Question quote: Where did you gain your nutrition knowledge? Lyle McDonald and Martin Berkhan
Never once has Lyle said the things you keep repeating as fact. And if believed that then why did he write a book on the Keto diet and why does he recommend his cyclic Keto diet ud2.0 for people under 15%? Why is all of his writings based on that of Dan duchaine, you know the person who invented the original cod in bodyopus and later ultimate diet which Lyle just took and shortened?
Martin is selling a system. Granted imo it's the best diet system on the planet but it's till a system he is selling. And he has never said the a Keto diet doesn't work below 15%.
And when you were talking cheat day... well if my calories are below maintenance levels over a two week period I will burn some type of tissue as fuel and if I am lifting then more than likely it's going to be fat considering the Keto diet is amazing at preserving muscle tissue.
And no offense but you weigh like 160. You really don't have a lot of room or experience in preaching about what diet is best for keeping/building muscle. I'm not bashing you by any means just gets old you bashing anybody that does Keto. I don't think Keto is the greatest thing since sliced bread either but I don't bash those that do like it. For many it works for them. And honestly many people don't work or can't work hard enough to earn carbs and many many over weight people have insulin resistance and need something low in carbs. Not to mention the anti carcinogenic effect of a no carb diet.
In other words you should read more especially stuff by Lyle and get a little better understanding before you come bashing people.
Posted on 2/10/17 at 11:15 pm to SidGor
Lift heavy, start with 2-3 sessions of HIIT cardio per week (I prefer spin bike sprints), and track your macros. Use avatarnutrition.com to get your macros. Inexpensive and effective
Posted on 2/11/17 at 1:12 am to SidGor
I've eaten nothing but salads this week and I've lost 8 lbs. Make them with spinach, grilled chicken, tomatos, and most importantly avocados.
Posted on 2/11/17 at 10:38 am to lsu777
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